Fri-YAY

Announcements

Zoom code: 296034713
Weekdays & Saturday: 9 am
Sunday: Yoga @ 10 am

Please remember to wear a mask at the gym!
Stay safe 🙂

Live Free CrossFit – VIRTUAL- Crossfit Zoom

Prehab

– 10 Scapula Push-ups

– 10 Banded Clam Shells (each side)

x 3 rounds

Strength

– 12 DB Hamstring Curls

– 21’s DB Bicep Curls

x 3 rounds

WOD: Metcon (No Measure)

12 min EMOM

– 5 DB Snatch (right arm) + 5 OH (or front rack) Squats

– 30 seconds of Push-ups

– 5 DB Snatch (left arm) + 5 OH (or front rack) Squats

– 30 seconds of sit-ups

Accessory Work

CORE WORK Tabata (20 on/10 off)

– Plank hold

– Hollow Hold

x 4